CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 minutes of single or double unders
Then, 2 rounds of
20 Walking lunge steps
10 Knees to elbows
30 Mountain climbers
Weightlifting
Front Squat (3×5)
Using 75% of your 1RM
every set is followed up 3 box jumps
Clean and Jerk (1×3)
Use 70% of your 1 RM
Metcon
Metcon (Time)
4 rounds
11 Deadlift @ BW
Row 1000/750m
Scale
Something you can do for 11 reps unbroken
Bitch Work
Bear Complex (3×1(AHAP))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
